NarroWay Summer Showdown

Yoke and KB Farmers Carry

For Total Weight in 12-Minutes:

20 Synchro Burpees

3 Rep Max Bench Press (each)

20 Synchro Burpees

3 Rep Max Back Squat (each)

Discription:

On go, partners will complete 20 synchronized burpees. Barbell will be empty and unloaded before bench press attempts begin. Spotting one another, once athletes find a 3 rep max on bench press, partners will then complete another 20 synchronized burpees. After, athletes will find a 3 rep max on back squat. Athletes will not spot one another on back squats. 

• Scoring = Pound for Pound across all 4 lifts. Athlete's lifted weight DIVIDED BY their weigh-in. 
  • Athlete A (Weight = 100lb)
    • Bench Press Max = 135lb
    • Back Squat Max = 200lb
    • Score: 1.35 + 2.00 = 3.35
  • Athlete B (Weight = 135lb)
    • Bench Press Max = 135lb
    • Back Squat Max = 200lb
    • Score: 1.00 + 1.48 = 2.48
  • Notice, the lighter athlete lifting the same load as a heavier athlete will score higher in a pound-for-pound scoring system.
• Athletes may switch from bench press to back squat lifts at any point during the 12:00.
• Bar does not necessarily need to be unloaded completely between bench press and back squat transition.
• All reps must be completed (not started) within the 12:00 time domain.

Bench Press Standards:
Athlete will declare their attempted weight before beginning the lift. Each attempt starts with full extension of the arms. Before lowering, the athlete must pause with the arms clearly extended and the bar over their torso. A spotter may be used to assist with a lift out of the rack. The spotter’s hands must be clearly off the bar before the bar is lowered. Both feet must remain on the floor (or bumper plates) throughout the entire rep. The shoulders and buttocks must remain in contact with the bench throughout the rep. During the lift, if the feet come off the floor (or bumper plates) at any point, or the shoulders and/or buttocks come off the bench, the attempt will not count. The bar must make contact with any part of the torso at the bottom. The athlete may NOT pause or rest with the bar on the torso. The rep counts when the arms return to full extension with the bar over the athlete’s torso. The athlete must pause briefly with the bar at full extension before the bar is reracked. The spotter may help the athlete return the bar to the rack only after the athlete’s arms have reached full extension. Spotters should be mindful to allow the brief pause at extension BEFORE assisting the athlete to the rack.If the spotter touches the bar at any point before the lockout position is achieved, it is an immediate no rep and the bar must be returned to the rack.

Back Squat Standards:
The bar will begin in the squat rack. Athlete will declare their attempted weight before beginning the lift. With the athlete starting in a fully standing position, hips and knees extended, they will pass through a full squat with hip crease below the knee and stand back up into a fully extended position before beginning any subsequent reps.

(4 Sets) of 3:00...

14/12 Calorie Echo Bike

Cleans*

-switch, then-

Max Synchro T2B

-1:00 Rest-

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*Clean rep scheme by round: 12-9-6-3

*Clean Weights each round:

RX: 95/65 - 135/95 - 185/125 - 225/155
INT: 75/55 - 95/65 - 135/95 - 155/105

TEAMS: 95/65 - 115/80 - 155/105 - 185/125

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Discription:

On go, P1 will complete 14/12 (Mens/Womens) bike calories while P2 completes 12 cleans (power or squat, whichever). Once all calories and reps have been completed, athletes will switch positions and P2 will complete 14/12 bike calories while P1 completes 12 cleans. Upon completition the athletes will complete as many synchronized toes to bar as possible within the remaining time. At 3:00 athletes will stop and begin a 1:00 rest period. During this time athletes will load their barbell(s) for the next round, and prepare to begin. Round 2 athletes will complete 9 clean reps each, round 3 will complete 6 clean reps each, and round 4 will complete 3 clean reps each. Intermediate divisions will complete synchronized knee raises.

Score = Total T2B across all 4 Rounds

Synchronized T2B Standards:
Synchro Toes to Bar-In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands. The synchronized portion is counted when both athletes make contact with the bar at the same time.

Synchronized Knee Raise Standards:
In the hanging knee raise the athlete must go from a full hang to having the knees break the horizontal plane of the hips. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both knees must come break the horizontal plane of the hips at the same time, inside the width of the body. The synchronized portion is counted when both athletes break the plane of the hips at the same time.

Clean Standards:
The barbell begins on the ground. The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. Power cleans and squat cleans are permitted. Touch and go reps are permitted but there must be no bouncing of the barbell between reps and the athlete must fully stand up for the rep to be counted. If the athlete drops the bar from the top, the bar must be fully resting on the floor before the next rep begins.

For Time:

120/100 Cal Row

120 Axel Bar Thrusters 

RX: 95/65    INT: 80/55

Discription:

Partners will complete 120 axel bar thruster reps and accumulate 120 calories on the rower, switching as needed.
All 240 reps must be completed within a 12:00 time cap.
Time cap scoring will be based off of total reps completed. If reps are remaining, they will be counted as +Seconds. (Example: 10 Calories and 30 Thrusters remaining = 12:40)
 

Thruster Standards:
The bar starts on the ground. Barbell moves from the ground into the bottom of a front squat, then to full lock out overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Rowing Standards:
Row erg monitors will countdown from 120 and must timestamp a finish time less than 12-minutes. 

For Total Weight in 12-Minutes:

20 Synchro Burpees

3 Rep Max Bench Press (M/M)

3 Rep Max Back Squat (F/F)

20 Synchro Burpees

3 Rep Max Bench Press (F/F)

3 Rep Max Back Squat (M/M)

Discription:

On go, teams will complete 20 synchronized burpees. Two  barbells (one 45lb and one 35lb) will begin empty and unloaded. Athlete pairs will find a 3 rep max on bench press and back squat. After, at desired time, teams will then complete another 20 synchronized burpees. After, athletes will switch movements and again find their 3 rep maxes. 

• Score = M1 + M2 + F1 + F2 combined max loads (8 lifts)
• Athletes may switch from bench press to back squat lifts at any point during the 12:00.
• Bar does not necessarily need to be unloaded or switched between bench press and back squat transitions. However only 2 bars (one 45# and one 35# bar) will be provided to each team.
• All reps must be completed (not started) within the 12:00 time domain.

Bench Press Standards:
Athlete will declare their attempted weight before beginning the lift. Each attempt starts with full extension of the arms. Before lowering, the athlete must pause with the arms clearly extended and the bar over their torso. A spotter may be used to assist with a lift out of the rack. The spotter’s hands must be clearly off the bar before the bar is lowered. Both feet must remain on the floor (or bumper plates) throughout the entire rep. The shoulders and buttocks must remain in contact with the bench throughout the rep. During the lift, if the feet come off the floor (or bumper plates) at any point, or the shoulders and/or buttocks come off the bench, the attempt will not count. The bar must make contact with any part of the torso at the bottom. The athlete may NOT pause or rest with the bar on the torso. The rep counts when the arms return to full extension with the bar over the athlete’s torso. The athlete must pause briefly with the bar at full extension before the bar is reracked. The spotter may help the athlete return the bar to the rack only after the athlete’s arms have reached full extension. Spotters should be mindful to allow the brief pause at extension BEFORE assisting the athlete to the rack.If the spotter touches the bar at any point before the lockout position is achieved, it is an immediate no rep and the bar must be returned to the rack.

Back Squat Standards:
The bar will begin in the squat rack. Athlete will declare their attempted weight before beginning the lift. With the athlete starting in a fully standing position, hips and knees extended, they will pass through a full squat with hip crease below the knee and stand back up into a fully extended position before beginning any subsequent reps.

(4 Sets) of 3:00...

14/12 Calorie Echo Bike

Cleans*

-switch, then-

Max Synchro T2B

-1:00 Rest-

------------------------------

*Clean rep scheme by round: 12-9-6-3

*Clean Weights each round:

RX: 95/65 - 135/95 - 185/125 - 225/155
INT: 75/55 - 95/65 - 135/95 - 155/105

TEAMS: 95/65 - 115/80 - 155/105 - 185/125

------------------------------

Discription:

On go, two team members (in any configuration) will complete 14 and 12 bike calories on two bikes while the other two team members complete 12 cleans (power or squat, whichever) on each bar. Two bars (one 45lb and one 35lb) will be provided to each team. Each person must complete a full set of cleans each round (12-9-6-3) however teams may determine which members complete each weight. Once all calories and reps have been completed, teams will then begin their synchro toes to bar. Any configuration is allowed for completing the max number of reps possible. At 3:00 athletes will stop and begin a 1:00 rest period. During this time athletes will load their barbell(s) for the next round, and prepare to begin. Round 2 athletes will complete 9 clean reps each, round 3 will complete 6 clean reps each, and round 4 will complete 3 clean reps each.

Score = Total T2B across all 4 Rounds

Synchronized T2B Standards:
Synchro Toes to Bar-In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands. The synchronized portion is counted when both athletes make contact with the bar at the same time.

Clean Standards:
The barbell begins on the ground. The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. Power cleans and squat cleans are permitted. Touch and go reps are permitted but there must be no bouncing of the barbell between reps and the athlete must fully stand up for the rep to be counted. If the athlete drops the bar from the top, the bar must be fully resting on the floor before the next rep begins.

For Time:

120/100 Cal Row

120 Synchro Axel Bar Thrusters 

Weight: Two bars, 80lbs & 55lbs

Discription:

• Team will complete 120 synchro thruster reps and accumulate 120 calories on both rowers (240 total).
• Rowers will face away from eachother.
• All 360 reps must be completed within a 12:00 time cap.
• Teams can complete work as desired with any mix or orientation desired (Ex. Same sex or mixed pairs) however only two bars per team (80 & 55) will be provided.
• Time cap scoring will be based off of total reps completed. If reps remaining they will be counted as +Seconds toward cap time. (Example: 10 Calories and 30 Thrusters remaining = 12:40)

Synchro Thruster Standards:
The bar starts on the ground. Both barbells move from the ground into the bottom of a front squat, then to full lock out overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels. Partners must lock out overhead together before completing the next rep. 

Rowing Standards:
Row Erg will be preset and will countdown from 120. Completion time stamp of less than 12-minutes in order to count as completed.